Apr 14, 2013

My First 5K - Week 6


Liz's 5K is next month in May.  Time to chop-chop and make sure she's ready for game day.

Last Week's Progress
Calf cramps were forcing Liz to shorten some of her workouts, so I suggested adding bananas to her diet.  The extra potassium in naners often does the trick.  Last week, she ate one every couple days, and reported her legs felt better.  She also completed a 3.5 mile workout without stopping, ow-ow!

On the weight loss side, she said:

"Though I am watching what I eat and exercising regularly.. I haven't seen any change in weight this week.  Anything else I can do?"

I responded:

"Curls hit a similar situation with the weight loss, where she lost the first few weeks, then nothing for a week or two.  The body is fighting the weight loss, what you're seeing is normal.  As long as you are hitting your calorie intake goal (1,500 per day or less) and workout goal (about 12 miles per week), the weight will come off in time.

Drink plenty of water, and try to get 6 or 7 hours of sleep.  Too little water and sleep can slow the weight loss."


She came back with:

"I do drink a lot of water...but not much sleep these days.  My 2 year old still wakes up frequently at night.  I am not able to jog a lot as I'm quickly running out of breathe and forced to take a lot of breaks.  My walking buddy (who is running a 5k tomorrow) showed me how to walk very fast...I want to try that tomorrow and see."

I finished with:

"Walking is fine, and on the workouts where I say to jog or alternate walking and jogging, just switch to a fast walk rather than a jog for now.

Keep it up Liz, you are doing awesome!"

This Week
We'll stick to 12 miles a week until certain her knees and calves behave.  Wwitching from jogging to fast walking until it becomes easier.
  • Saturday - 2 miles, fast walk
  • Sunday - 3 miles, alternate regular and fast walking every other minute
  • Monday - 2 miles, regular walk
  • Tuesday - 3 miles, alternate regular and fast walking every other block
  • Wednesday - Sweaty smorgasbord, pick an activity of your choosing that gets your heart pumping for 30 to 45 minutes.  Work hard enough that it's difficult to hold a conversation.
  • Thursday - Same workout as Saturday, try to finish it one minute faster
  • Friday - Rest

Looks like the weather will be in the 60s and 70s this week in Washington D.C. for Liz, it should be nice!

-Beard

2 comments:

Thanks for the note, check back for my response!